Ring Bicep Curls
Muscles worked
- Bicep
- Tricep
Equipment
Form Cues
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Set rings at approximately waist height
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Grip the rings with an underhand grip (palms facing up)
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Lean back with arms fully extended, body in a straight line from head to heels
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Keep your core tight and glutes engaged to maintain a rigid body line
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Curl by bending only at the elbows, pulling your forehead toward your fists
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Keep your elbows fixed in space — they should not drift forward or backward
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Squeeze the biceps at the top of the movement
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Lower slowly with control back to full arm extension
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Adjust difficulty by changing your foot position (further forward = harder)
Progressions
01 Incline Ring Bicep Curl
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Set rings at waist height
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Grip rings with palms facing up (underhand)
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Walk feet slightly forward and lean back to an incline angle (easier)
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Keep core tight and body in one straight line
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Curl by bending at the elbows, pulling your forehead toward your fists
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Keep elbows fixed — only your forearms should move
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Squeeze biceps at the top
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Lower with control to full extension
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Adjust angle by walking feet forward (harder) or back (easier)
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02 Ring Bicep Curl
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Set rings at a height that allows your body to be nearly horizontal
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Grip rings with palms facing up (underhand)
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Walk feet forward until your body is at a steep angle or nearly parallel to the floor
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Keep core braced and body perfectly straight
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Curl by bending at the elbows, pulling your forehead toward your fists
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Keep elbows fixed in place — no forward or backward drift
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Squeeze the biceps hard at the top
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Lower slowly with control to full arm extension
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This is an advanced movement — ensure you can do the incline version with good form first
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Common mistakes
Built into a program made for you
Every exercise here adapts to your goals, equipment and schedule inside the app.